Core principles
Diet for type 2 diabetes is not about “removing sugar” but about stabilising blood glucose throughout the day. Three levers have strong evidence behind them.
1. Choose low-glycaemic-index carbs
- Yes: green vegetables, legumes (lentils, chickpeas, beans), rolled oats, sourdough wholegrain bread, whole fruits.
- Limit: white bread, mashed potatoes, white rice, pastries, fruit juices.
- Avoid: sodas, syrups, sweets, sugary breakfast cereals.
2. Hit your fibre target (25-30 g/day)
Fibre slows glucose absorption and improves insulin sensitivity. Aim for two vegetable portions per meal + legumes 2-3 times per week.
3. Spread your intake
Three meals at regular times, ideally with lean protein (fish, poultry, eggs, tofu) to support satiety and avoid glycaemic peaks and crashes.
Drinks
- Water, unsweetened tea or coffee: as much as you like.
- Alcohol: max 2 drinks/day for men, 1 for women, never on an empty stomach (hypoglycaemia risk).
Physical activity
150 minutes/week of moderate-intensity activity (brisk walking, cycling, swimming) plus 2 resistance sessions. Effect on HbA1c can rival some oral medications.
Ask CureIQ
“Build me a one-day sample menu for type 2 diabetes.” — CureIQ draws on HAS and diabetes-society guidelines to suggest a personalised framework.